Tuesday, February 12, 2013

Upper body pump workout

You're going to see a lot of Mini-Workout Challenges like
this in my new programs, including the new TT Meatheads
"Spring Training" program coming out March 1st.
But for now, if you simply did the Pull-up and Dip challenge
below, you'll get an amazing upper body pump.

Here's what you will do...

1) As many pullups as possible in 8 minutes. But don't hit

failure on your first sets because that causes early onset

fatigue and stops you from getting as many as you can.

After 2 minutes rest, move to:

2) As many dips can you do in 4 minutes. These dips are done

on parallel bars with a slight forward lean and by bringing
your knees toward your chest. This reduces shoulder stress.

"The bench dip requires excessive shoulder extension and
puts the shoulder in an unstable position, while stressing
the subscapularis muscle (part of the rotator cuff) and the
AC joint. It's also a crap exercise for overload."

But back to the muscle-pump superset...

Coincidentally, my scores for each were 56 reps. That's 56 pull-ups
in 8-minutes and 56 dips in 4 minutes. With the pull-ups, it breaks
down like this:

2x5, 1x4,9x3,7x2, & 1

For dips, the reps per set are higher, but I go to about 2/3
of failure on the first set, and then try to keep doing
another set every 10-15 seconds.

Have fun, and let me know your scores in the TT Member's area where
you can get every single TT workout for less than 77 cents each.

You'll get EVERY TT MRT program, every TT Meathead workout,
ALL of the TT Abs and Nutrition bonuses, access to every TT
bodyweight program and bootcamp manual, PLUS first access to
all TT programs released in the next 12 months.

All of this for literally 77 cents per workout...or even better,
33 cents per fat burning day between now and next
Ballantyne's Day.

You can't afford to miss out on this amazing deal.

See you on the inside,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Ballantyne's Day is clearly the most...

...important holiday in the fitness season.

Where else can you get over 131 PROVEN workouts for less
than a few quarters each?